Diabetes Sample 1500 Calorie Meal Plan

Sample 1500 calories mealplan (Low-Fat)
 

*Breakfast

Sweet Mornin' Oatmeal              130 calories
(recipe)
1/2 cup milk                                  75 calories
slice of toast                                 60 calories
2 tablespoons Easy Grape
Jelly (recipe)                                 20 calories   (285 calories)
 

*Lunch (525 calories)

Low-fat tuna sandwich made of:
(1/2 can tuna packed in water       75 calories
1 teaspoons low-fat mayonnaise   25 calories
2 slices bread                               120 calories
1/2 cup onions                                30 calories
_
3 cups Easiest Vegetable Soup    135 calories
(recipe)
Fresh pear (large)                         135 calories
Dill pickle                                         16 calories  (536 calories)
 

*Dinner

2 pieces Phony Fried Chicken       370 calories
1 baked potato (medium)                120 calories
1/2 cup applesauce                           50 calories (540 calories)
 

*Snack (150 calories)

12 Fat-Free Pretzels                                        110 calories)
1 Icee Pop (regular Life Savers, Trix, etc...)
OR
2 Icee Pops (sugar-free Trix, ext...)                     40 calories

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Recipes for sample mealplan

Recipe #1
 

SWEET MORNIN'OATMEAL (Makes 2 servings)

INGREDIENTS

1/2 cup apple juice, 1 cup water, 1/4 teaspoon cinnamon, 1/4 teaspoon nutmeg, 2/3 cup old fashioned rolled oats

Combine the apple juice, water, cinnamon and nutmeg in a a pot that can be covered.  Cook on high heat unti it boils. Stir in the oats.  Turn the heat down and simmer for 6 to 10 minutes, stirring it about three times during this period.  Cover the pan and remove it from the heat.  Let it stand for 2-3 minutes before serving.

Per serving: 130 Calories; 26.5 grams Carbohydrates; 4 grams Protein; trace Fat; 1/2 Fruit Exchange; 1-1/4 Bread Starch
 

Recipe
 

GRAPE JELLY (Makes 1-1/2 cups)

(This is considered a Free Food for your mealplanning.  If you don't know what a Free Food is I have a file you can read that will explain it to you)

INGREDIENTS

1/4 cup water, 1-1/2 cups grape juice concentrate (12 ounce can, unsweetened), 1 envelope gelatin (1 tablespoon), 1/2 teaspoon lemon juice (this is optional)

DIRECTIONS

Combine the water, concentrate, lemon juice (optional) and gelatin in a medium size sauce pan.  Let it rest 5 minutes to soften the gelatin.  Put your pan on the stove over medium heat.  Bring it to a full boil, stirring constantly.  Pour into a container and store it in the refrigerator until it's set.

Remove it from the refrigerator at least ten minutes before you want to use it (to allow it to soften).  It's served best at room temperature.  Always put it back into the refrigerator after use.

Per Serving: 10 calories (Free Food); 2.5 grams Carbohydrate; 0 Protein; 0 grams Fat
 
 

Recipe #1
 

EASIEST VEGETABLE SOUP (makes 2 quarts)

1 cup water, 2 teaspoon pepper, 2 (16 ounce cans beef broth), 1/2 cup celery, 1 (16 ounce can of tomatoes in juice), 1 bay leaf, 1 potato (diced), 1 small package of mixed vegetables (frozen), 1/4 cup chopped cabbage, 1 tablespoon salt, 1/2 cup egg noodles (uncooked), 1 large chopped onion

Place all the ingredients in a pot or kettle and bring to a boil.

Cover the pot and reduce the heat.  Simmer at least one hour until the vegetables are tender.  Season the soup to taste with additional salt and pepper (if needed)

Per serving (1 cup): 45 calories; 9 grams Carbohydrates; 3 grams Protein; Trace Fat; 1 Vegetable Exchange, 1/4 Bread Exchange;
 
 
 

Phony-Fried Chicken (Makes 12 servings)

(I'd like to thank the club members who sent this recipe in.)

(Be sure to use very cold chicken and yogurt.  Soak the chicken the cold water since it will help the breading adhere and be crispy.  Experiment with different seasonings and make this
recipe a family favorite.)
 

INGREDIENTS

6 chicken drumsticks (skin removed), 3 whole chicken breasts (halved and skin removed), 1 cup plain non-fat yogurt, light vegetable oil cooking spray, 3 1/2 cups ice water

BREADING INGREDIENTS

1 cup all-purpose flour, 1 tablespoon Old Bay seasoning, 1/2 teaspoon garlic powder, 1/8 teaspoon ground black pepper, 1/2 teaspoon Creole seasoning, 1/2 teaspoon dried thyme, 1/2 teaspoon dried basil, 1/2 teaspoon dried oregano, 1 cup dried Italian bread crumbs, dash cayenne pepper

DIRECTIONS

Preheat your oven to 400 degrees.  Coat a baking sheet with 3 sprays of vegetable oil.  Put the chicken in a large bowl of ice water.  Put the yogurt in a medium bowl and set it aside.

Toss all the breading ingredients in a large tight-sealing plastic bag.  Seal the bag and shake it well to mix.

Remove 2 pieces of chicken from the ice water and roll each piece in the yogurt.  Put the chicken in the plastic bag with the breading ingredients.  Reseal the bag and shake to coat
thoroughly.  Transfer the breaded chicken to the prepared baking sheet.  Repeat these steps until all 12 pieces of chicken are breaded.  Spray the chicken lightly with the vegetable oil.

Place the baking sheet on the bottom shelf of your oven and bake for 1 hour.  Turn the pieced every 20 minutes to allow for even browning.  Serve hot or at room temperature.

Per Serving:
Breast: 185 calories; 2.2 grams Fat Drumstick: 195 calories; 4.2 grams Fat